6/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 sets

50 single unders or 30 double unders

10 push ups

10 sit ups

10 hanging scap retractions.

Then 2 sets of 5 with the empty bar

Jefferson curl

hang muscle clean

front squat

push jerk

1 power clean + 2 Push Jerk (8 min working up to 1PC + 2 PJ complex)

Metcon (Time)

5 rounds

10 clean and jerks (135/85)

15 push-ups

15 Russian kettlebell swings (70/53)

400m run

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6/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

20-30m farmer carry

10 goblet squats

10 ‘halos’

10 ring dips or ring push-ups

15 double unders or jumping jacks

Pull-ups (8 minute working on progressions below)

if client has

1) strict pullup, practice kipping

2) kipping C2B, practice butterfly or Bar MU

Metcon (AMRAP – Reps)

6 rounds, 1 min per station. Count total reps

1 – Row (calories)

2 – Bike (calories)

3 – Double Unders

Rest 1 min

6/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Back Squat (7×3 (70-80%) superset with dips)

weighted STRICT ring dips (7×5 or work on progressions)

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP (as many rounds as possible)

12 Chest-to-Bar Pull-up

16 goblet Squats (70/53) *use KB or DB

12 burpees

6/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Split Jerk (15 minutes to find 1RM. End of jerk cycle)

Metcon (Time)

5 rounds – 12 minute cap

8 Handstand Push-ups / Rx+ Strict

12 hang power clean (135/85)

16 box jumps (24″/20″) / Rx+ (30″/24″)

Metcon (No Measure)

‘Cash Out’ 4 rounds

8 toes to bar,

30 double unders,

*****

or Hypertrophy 3 sets

12 strict toes to bar

12 banded good mornings / or 12 (6/6) single leg RDL

6/9/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP (as many rounds as possible) PARTNER workout.

20 dumbbell thrusters (50/35s)

20 toes-to-bar / 30 v-ups (partner holds dumbbells, at sides forT2B or v-up reps to count)

400m run together

6/08/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run Then 3 sets of 5 with an empty bar:

straight leg deadlifts,

bent over row,

muscle cleans,

push press

Push Press (5×3 (find 3rm) superset w/ single leg DB deadflit)

Single leg (2 DBs) deadlift (5×5 (same weight across))

single leg but this should be NORMAL deadlift, not done in RDL style. 1 DB on each hand

Metcon (Calories)

7 minutes (for Max calories)

5 Rope climb

15 power snatch (135/85)

Assault bike (amrap with remaining time)

Metcon (No Measure)

Cash out: 3 sets of

6 anchored leg raises

12 narrow grip chin ups

15 banded good mornings

6/07/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Back Squat (5×5 (65-75%) superset with dips)

weighted STRICT ring dips (5×7 or work on progressions)

Metcon (Time)

half triple 3 – 25 minute cap

1500m row

150 double unders

1.5 mile run (6 laps)